1,200 yards – 6 x 200 yards.The odds are freestyle.The evens are anything, but freestyle.Do these on 5-10 seconds rest.Build your speed throughout each 200 so you are very fast for the final 50 of the 200.

50 yards – easy freestyle.

1,000 yards – 10 x 100 yards freestyle TIP (tightest interval possible.)Select an interval that you can make for all 10, but barely make because you need to make these fast.I used 1:20 and I consistently got about 2 seconds rest.You want to do this set with a solid, sustained and consistent effort with minimal rest.